NF1 WORKOUT ROUTINE
Special Endurance Week 4
Duration
30 Minutes
Target Muscle
Back
Total Movements
14 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (14)
#1
Back Stretch
Muscle: Back
#2
Single Leg Glute Bridge
Muscle: Glutes
#3
Pull Up
Muscle: Back
• Circuit: Pull Up & Copenhagen Side Plank Core & Balance Superset
#4
Copenhagen Side Plank
Muscle: Legs
• Circuit: Pull Up & Copenhagen Side Plank Core & Balance Superset
#5
Seated DB Military Press
Muscle: Shoulders
• Circuit: Seated DB Military Press & Lower Body Strength Circuit
#6
DB RDL
Muscle: Legs
• Circuit: Seated DB Military Press & Lower Body Strength Circuit
#7
DB Farmers Carry
Muscle: Arms
• Circuit: Seated DB Military Press & Lower Body Strength Circuit
#8
Half Kneeling Pallof Hold
Muscle: Core
• Circuit: Seated DB Military Press & Lower Body Strength Circuit
#9
Band Accelerated Split Jump
Muscle: Legs
#10
Battle Rope Drummer
Muscle: Arms
#11
Half Kneeling To Rotational Stabilize Jump
Muscle: Core
#12
Med Ball Lunge Lateral Slam
Muscle: Legs
#13
Burpee
Muscle: Full Body
#14
Barbell Bent Over Row
Muscle: Back
